Monday, July 10th - Sunday, July 16th

Week 6

 

Monday

 

(A) clean + front squat - 78% x (1 + 2) x 5

 

(B) Back Squat – 72% x 5, 77% x 3, 82% x 3++

 

 

(C)  AMRAP in 3 x 3, rest 2 (pick up where you left off)

·      3 bar muscle-ups

·      6 power clean + overhead, 135/95

·      9 burpees

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Rope climbs – 6 x 3 every 2 minutes

 

(B) Push Press - 72% x 5, 77% x 3, 82% x 3++

 

(C) AMRAP in 10 minutes

·      10 push press, 95/65lbs

·      10 chest to bar pull – ups

·      10 box jumps, 24”

 

(D) 6 x 15s assault bike sprint, rest 100s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Snatch – 88%% x 1 x 5

 

(B1)  Bench Press - 72% x 5, 77% x 3, 82% x 3++

(B2) 8 – 12 Dumbbell row

 

(C)10 RFT

·      5 ring dips

·      10 push - ups

·      30 double – unders

 

(D) 5 x 100m sprint, rest 2 minutes

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)4 sets of max handstand push - ups

 

 

(B) Deadlift - 72% x 5, 77% x 3, 82% x 3++

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D) AMRAP in 5 minutes x 2, rest 3 minutes

 

·      10 toes to bar

·      10 box jumps, 30/24”

·      10 wall ball, 30/20lb

 

 (E) 5x max L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– 83% x 2 x 5

 

(B) 12 x 4 TNG power clean + power jerk every 2 minutes (heavier than last week)

 

(C) 5 RFT

·      6 power snatch, 135/95lbs

·      8 chest to bar pull-ups

·      10 GHD sit-ups

rest 5 minutes

5 RFT

·      20 dumbell overhead walking lunges, 60/40lbs

·      10 burpees

 

 

D1) 4 x 30 ABMAT sit-ups

D2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga